Workout of the day

Get ready for Wall Climbing Wednesday, a powerhouse workout aimed at building strength, agility, and endurance. We’re combining overhead squats, wall walks, and box jumps for an all-encompassing training session that’s sure to get your heart pounding.

The workout of the day consists of:

5 rounds for time of:

  • 10 Overhead Squats (60% RM)
  • 5 Wall Walks
  • 15 Box Jumps

Scaling

Scale down the weight for overhead squats to 40-50% RM if needed. Instead of full wall walks, you can scale to partial wall walks or incline wall walks. For box jumps, consider doing step-ups if necessary.

No equipment

If no weights are available for overhead squats, substitute with air squats or goblet squats using a heavy object like a backpack filled with books. For wall walks, you can do inchworms. Use a sturdy chair or step for box jumps or step-ups.

Warmup

  1. 5 minutes of light cardio (jogging or jump rope)
  2. Dynamic Stretching:
    • Arm Circles for 1 minute
    • Leg Swings for 1 minute each side
    • Hip Circles for 1 minute each direction
  3. Mobility:
    • Overhead Squat with PVC pipe or broomstick: 2 sets of 10 reps
  4. Specific Warm-up:
    • Wall Walk: 2 sets of 3 reps
    • Box Jump: 2 sets of 5 reps

Cooldown

  1. 5 minutes of light jogging or walking
  2. Stretching:
    • Downward Dog: 1 minute
    • Child’s Pose: 1 minute
    • Spinal Twist: 1 minute each side
    • Hamstring Stretch: 1 minute each leg